Red Beets   Why they’re good for you: Beets are a go-to source for folate, which helps metabolize amino acids and is important for pregnant women. Also, their red pigments fight cancer and lower the risk of heart disease. How to eat them: Roasted beets are a great side dish. Add a dash of goat cheese for […]

Lentils   Why they’re good for you: Even if you’re not a bean fan, give lentils a try. They’re easy to make, require no soaking and appear in a slew of colors. They also don’t have sulfur, the gas-producing component in other legumes. Lentils may be small, but they’re full of iron, fiber and protein. How to […]

Kidney Beans   Why they’re good for you: Loaded with potassium and magnesium, kidney beans help keep blood pressure in check, while their high fiber content helps reduce bad LDL cholesterol, fighting off heart disease. Kidney beans are also rich in iron and protein, making them a great meat substitute for vegetarians. “So named for their […]

Sweet Potatoes   Why they’re good for you: Not only are they tasty, but sweet potatoes also pack high levels of potassium that help lower your blood pressure and reduce stroke risk. If you eat the skin, you get a filling dose of fiber too. How to eat them: Bake, mash or boil them or add them […]

Spinach   Why it’s good for you: Spinach is chock-full of nutrients, including iron, calcium and vitamin A, which keeps the eyes and skin healthy. Spinach also packs folate, which helps the body form healthy red blood cells and prevents birth defects during pregnancy. How to eat it: In your salads, sandwiches and omelets Serving size: 1 cup […]

Broccoli   Why it’s good for you: Broccoli is a member of the cabbage family of vegetables, often referred to as cruciferous, which is associated with anticancer benefits as well as reduced inflammation and higher immunity. Broccoli is also high in fiber, and a high-fiber diet can help keep blood pressure down and reduce heart-disease risk. […]

Bananas   Why they’re good for you: Bananas are high in potassium, which aids blood pressure and is critical for the proper function of the muscular and digestive systems. They’re also high in fiber, which means they’ll keep you fuller for longer. How to eat them: Bananas are a great to-go food. Add a dollop of peanut […]

Blueberries   Why they’re good for you: Berries’ vibrant, deep colors mean they’re high in antioxidant compounds. Blueberries are especially high in heart-protective carotenoids and flavonoids, and they encourage heart, memory and urinary-tract health. They also contain high levels of vitamins C and E. How to eat them: Add berries to your cereal or yogurt or blend […]

Apple Why they’re good for you: Apples are high in fiber, specifically a soluble fiber called pectin, which targets and clears away LDL,  the bad cholesterol. Many of apples’ beneficial compounds are contained in the skin, including high levels of phytochemicals, which have antioxidant and anti-inflammatory properties. They’re “the perfect diet food too,” says Janet Brill, […]

Pumpkin Why it’s good for you: Pumpkin is a low-calorie vegetable that’s high in fiber and vitamin A. “Its orange color is a dead giveaway of its high amount of beta carotene, which helps prevent heart disease,” says Brill. “It’s also so versatile for cooking.” How to eat it: There’s no need to cook your jack-o-lantern; canned […]

Walnuts Why they’re good for you: Nuts tend to be high in calories and fat, but the monosaturated fat in nuts is healthier than the saturated fat in meat and dairy products. And their high omega-3-fatty-acid levels make them a go-to for heart health. A recent study also found that walnuts carry some of the highest antioxidant content […]

Salmon Why it’s good for you: Salmon, especially wild salmon, is rich in vitamin D and omega-3 fatty acids, which will protect your heart. Research has found that omega-3s may also be associated with protecting against premature brain aging and memory loss. How to eat it: Grill your salmon with lemon, garlic and a little soy sauce. If you […]

  Kale Why it’s good for you: Kale is a member of the cancer-fighting cruciferous family of vegetables and is full of fiber and antioxidants. It’s also rich in vitamin K, which aids in blood clotting and cell growth. Its textured leaves make it a tasty addition to any salad. How to eat it: Bake your kale with […]

Black Beans Why they’re good for you: Legumes are cheap and easy to cook, which makes them a staple in many people’s diets. They’re also high in protein, making them a popular meat substitute among vegetarians, and they’re packed with fiber, so they help you stay full and energized. Black beans even have a small amount […]

  Serves: 4 Time to make: 45 mins Total cost: $17.12 / $4.28 per serve Instructions Step 1Preheat oven to 180°C. Lightly grease a 1 1/2-litre (6 cup-capacity) ovenproof baking dish. Step 2Cook pumpkin in a large saucepan of boiling water for 10 minutes or until tender. Drain, mash roughly with a fork then set aside to cool […]

  Instructions Step 1Heat olive oil in a large pot. Add diced onion and cook over a medium-high heat until lightly browned. Dice the next 3 vegetables, adding each as it is prepared, then add stock and 1 cup water. Add beans and heat mixture to a simmer. Step 2Stir in macaroni. Add bay leaves […]

These delightful treats have a soft, tender crumb that harks back to old-fashioned snack cakes from the grocery store. For little kids: Let them dump the ingredients into the mixing bowls, whisk together the dry ingredients and stir in the chocolate chips. For big kids: Let them measure out the ingredients, spray the baking pan […]

1. Cook a big batch of grain or beans once a week. food52.com pixelsandcrumbs.com Then you can use that as a base for tons of other healthy meals throughout the week. A single pot of quinoa can turn into everything from a veggie bowl to breakfast cereal. 2. Drink your coffee and tea black. Shutterstock No cream, no sugar. You’ll get used to […]

With this week being Parshat Noach, I wanted to share some fun (and of course frugal) rainbow ideas for cooking and crafting with your family. Rainbow Recipes Remember this beautiful rainbow cake last year, from the talented Melinda Strauss atKitchen Tested? Here are her instructions for making this masterpiece. If a full cake is a bit too labor intensive for […]